WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • 10/25/16 Workout

    Endurance Athletes Am Session/CrossFitters
    GP warm up
    8 Rounds
    1:00 Row or SDHP @45lbs/35lbs
    1:00 Slam Balls
    1:00 Burpees
    2:00 moderate pace run
    1:00 Rest
    Goal of this workout is to keep HR within zone 3!!!

  • smolov deadlift Strength

    day 9, 6x2 @ 80%

  • 10/29/16 Workout

    Endurance Athletes
    Run 4 miles at moderate pace.

    CrossFitters
    Run 3 miles at moderate pace. If you can't run 3 miles straight start with 2.

  • 40 minutes row Workout

    Max distance, meters

  • Lördag 22/10 2016 Workout

    A: Styrka/färdighet
    B:WOD
    Partner WOD
    2 rounds:
    2min of Push ups
    Rest 60 seconds
    2min of Rowing for Calories
    Rest 60 seconds
    2min of Strict Pull Ups/ring rows
    Rest 60 seconds
    2min of Burpee Box Jump-Overs/burpees
    Rest 60 seconds

  • Mamma-WOD Workout

    3x 45sek/15sek
    Seinäpallo
    Boxi askellus
    Pystypunnerrus
    Sumomaastaveto+soutu
    Leuka

  • Swing, run and squat Workout

    With 10kg vest, 5 rounds of:
    20KBS @24kg
    200m Run
    20 squat
    200m Run

  • 121029 Workout

    5 x 5 Push Press (95)

    3 RFT:
    10 OHSQ (45)
    50 double unders
    time: 5:00

  • EMOM Fun Workout

    -EMOM x 8: 12/10 Calorie Row
    REST 2:00
    -EMOM x 8: 40 Double-Unders / 90 Single-unders
    REST 2:00
    -EMOM x 8: 10 Burpees

  • 11/4/16 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds
    8 push ups(full r.o.m)
    3-6 strict pull ups(2sec hold)
    10 superman

    Metcon(10)
    21-15-9
    sh 2 oh 105/75
    cal row

    Metcon-comp(10)
    21-15-9
    sh 2 oh 135/95
    cal row

    bench/strict
    4x2

    Finisher
    2 min sh distraction
    roll/stretch hotspots
    2 min plank